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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, April 14, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
Wednesday, April 14, 2021
Deadlift
E1:30 x 5 Sets
1 reps @ 90%
Metcon (Time)
"Redwing"
For Time: (12 min time cap)
30-20-10
Dumbbell/Kettlebell Thrusters (50s/35s)
5-3-1
Rope Climbs
OR
30-20-10
Dumbbell/Kettlebell Thrusters (50s/35s)
20-15-5
Strict Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 14, 2021
Male Clients
1
Josh
Criscoe
CrossFit: 5:45 PM
1 x 4 @ 465 lbs
2
Dustin
Durbin
CrossFit 9:15am
5 x 1 @ 345 lbs
3
Brian
McCoy
CrossFit 6:00am
1 x 1 @ 276 lbs
1 rep at 385
Female Clients
1
Alicia
Harrison
CrossFit: 4:30 PM
1 x 1 @ 225 lbs
2
Jessica
Rivera
CrossFit: 5:45 PM
1 x 1 @ 195 lbs
3
Amanda
Arthur
CrossFit: 4:30 PM
5 x 1 @ 145 lbs
4
Tammy
Criscoe
CrossFit: 4:30 PM
5 x 1 @ 115 lbs
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